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Subject How to turn bad into good
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Date Today 06:11
October 05, 2023 | Read Online
How To Turn Bad Into Good
What happens when you're faced with change or a difficult situation? The
way you perceive challenges can make all the difference between getting
crushed or conquering life's obstacles.
Welcome to the positive corner of the internet. Here's a daily digest
designed to make you healthier in less than 5 minutes. If you were
forwarded this message, you can get the free daily email here.
Today's Health Upgrade
It's a stretch
How to turn bad into good
Recipe of the week
Arnold's Podcast
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It's A Stretch
Few people enjoy stretching, but what if the benefits differed from what
you've been told? A new study suggests that stretching can help you
build muscle.
We've been critical of stretching in the past, not because it can't help
but because many of the claims are overstated. For example, lifting
weights with a full range of motion can improve your flexibility as much
as traditional stretching, according to past research.
But that doesn't mean stretching doesn't have value. It's all about how
you use it. This new study compared an intense stretching routine to
traditional strength training and found that both groups increased
strength and muscle growth.
What's the catch? First of all, most people find stretching boring
(including us). And the amount of stretching you need to do to build
muscle is significantly more than the amount of time you need to lift
weights.
In the study, the stretching group had to perform intense stretching for
1 hour per day compared to just 15 minutes of lifting weights a few
times per week. In other words, 7 hours of stretching produces the same
results as 45 minutes of lifting weights. We're unsure about you, but we
don't have 7 hours per week to stretch.
That said, the findings could be helpful in times when you don't have
access to a gym or are battling an injury or setback. Instead of
thinking you can't do anything, you can do a stretching routine to help
maintain muscle and strength if you can't lift weights. Or, you can
combine stretching with a bodyweight routine and continue to make
progress.
How to Turn Bad Into Good
With the right mindset, your worst moments can become part of the path
to better times.
Research suggests that viewing change as a part of life — rather than a
hardship — can turn difficult moments into opportunities that make you
better.
How change is used for good or bad is known as "allostatic load," and it
all depends on how you process challenging moments. In other words, it's
not the number of stressful situations you encounter — it's how you
perceive difficult moments — that determines whether you grow stronger
or suffer disease or demise.
According to the researchers, "Behavioral responses to challenge also
lead to protective and damaging effects and produce a form of allostatic
load. An individual's behavior can increase or decrease further risk for
harm or disease—for example, antisocial responses such as hostility and
aggression vs. cooperation and conciliation; risk-taking behaviors such
as smoking, drinking, and physical risk-taking vs. self-protection; poor
diet and health practices vs. good diet and exercise."
How to grow from change is a concept explored in great detail in the
fantastic new book Master of Change by Brad Stulberg.
As Stulberg writes: "Unlike old ways of approaching change, we'd benefit
from conceiving of change not as an acute event that happens to you, but
rather as a constant of life, a cycle in which you are an ongoing
participant."
The next time you face change, be it the smaller day-to-day stuff or,
the more significant disruptions we all face, ask yourself what
behaviors would support you in adapting to change and do what you can to
stick with them.
As Arnold says, you can either sit and sulk about your misfortune, or
you can put in the reps, stop feeling sorry for yourself, and improve
the situation. We all will face moments of change, disappointment, and
failure. But they can be a springboard to something better if you have
the right mindset.
Recipe of the Week: Homemade Protein Bites
We'll be honest: most protein bars aren't that great. They don't taste
good. Or, if they do taste good, they are glorified candy bars that slap
protein on a label, but the nutrition isn't that impressive. If we want
a candy bar, we'll eat the real thing and then make sure we get enough
protein in our meals.
If you want a quick snack that's delicious and higher in protein — and
affordable — you can take things into your own hands. Here's a recipe
from You Can't Screw This Up that allows you to make protein energy
bites in less than 20 minutes.
Servings: 25 balls
Prep time: 15 minutes
Ingredients
8 Medjool dates, pitted
1/3 cup all-natural creamy peanut butter
2 tablespoons jelly or preserves, flavor of your choice
1 teaspoon pure vanilla extract
1 teaspoon unfiltered raw honey
2 scoops whey or plant protein powder (chocolate, vanilla, or unflavored
will work)
Dash ground cinnamon
Pinch Himalayan salt
1 tablespoon chia seeds
1/4 cup unsalted roasted peanuts
2 tablespoons unsweetened dried cranberries or tart cherries
1/2 cup rolled oats
Instructions
1. In a small bowl, combine the dates and just enough warm water to
cover the tops. Let soak for 10 to 15 minutes until softened.
2. In a food processor, combine the dates, peanut butter, jelly,
vanilla, honey, protein powder, cinnamon, and salt. Process until
smooth. You may have to stop and use a spatula to scrape down the sides.
Add the chia seeds, peanuts, dried fruit, and oats. Pulse in quick
increments to combine while still maintaining some of the texture.
3. Spoon about a tablespoon of the mixture and roll into a ball about 1
inch thick. Repeat for each ball. Place on parchment paper, seal in a
container, and refrigerate. You can eat them once ready, but
refrigeration will help them hold together.
Give it a try and enjoy!
—
Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
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113 Cherry St. #92768
Seattle, WA 98104-2205, United States of America
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